5 Workout Habits to Get Ahead of the Winter Blues

Winter Blues: the loss of motivation and productivity experienced during the long winter months, especially in northern countries.

Winter presents a challenge for many people to stay on top of their fitness regimens. The best intentions to stay fit can often be derailed by the lure of television and a comfortable couch. Symptoms of the winter blues vary from person to person, but can include a lack of energy, a tendency to oversleep and overeat, and an increased craving for carbohydrates -- all of which can lead to weight gain. Here are some easy guidelines to implement now in order to keep your workout game strong all winter long:

1. Choose an activity you enjoy. This may sound simple, but it sets you up for success at every turn. If you get involved in new activities with a steep learning curve, it could leave you feeling discouraged. Focusing on exercises that you can accomplish easily are more likely to keep you motivated to continue, even when it's -20 outside, and your couch beckons. The only way to know what you like is to give it a try!

2. Set a goal (and don't be afraid to set the bar low). You will be more likely to achieve success if you implement realistic goals. The Health Canada guideline for cardiovascular exercise is 150 minutes a week, in bouts of 10 minutes at a time. This means that every 10-minute walk you take on your work break counts toward your weekly total. Once you begin to reach your goals on a regular basis, you will be motivated to further challenge yourself and aim higher.

3. Create a routine around your goals. This is a very important step in creating a workout habit. Brushing your teeth is a habit that you wouldn't consider skipping -- why not make your workout habit just as ingrained in your lifestyle? A workout and shower on your way to work in the morning is one way to build a routine. If you're not a morning person, find something healthy that you enjoy doing on your way home from work. Creating an easy to follow routine is a surefire way to ensure your fitness goals are accomplished every week.

4. Track your progress. It is incredibly motivating for people to see their accomplishments. It may be that you've walked 20 minutes a day for a week, it may be that you have increased your biceps strength by 10 per cent. Whatever data you're tracking will serve as a reminder of how you've maintained your commitment to your health, and it will undoubtedly push you towards greater achievements.

5. Reward your accomplishments. Making an effort to stay fit during the long Canadian winter is a worthy ambition, and one that deserves to be rewarded. Achieving a weekly goal could be recognized by going to see a movie, while milestones could be acknowledged with a slightly larger reward. For example, you may treat yourself to a fitness related product, like a Fitbit or a pedometer, for performing 150 minutes of cardio a week for four straight weeks. However you choose to reward yourself, the evidence is clear that behaviours that are positively reinforced are more likely to keep you motivated.

We're used to seeing pancakes piled high, topped with pats of butter and doused in syrup, but there's a much lighter way to enjoy these treats. Nutritionist and trainer Franci Cohen regularly whips up a supersimple, flourless batter consisting of old-fashioned oats, egg whites, grated apple and a dash of cinnamon. The key is to let the mixture sit for 5 to 10 minutes before cooking, so the oats plump up from the moisture in the egg and fruit. She ladles spoonfuls onto a griddle, flips them when they start to bubble, puts them on a plate and eats them with fresh berries. The cakes are high in fiber, protein and vitamins, and will keep you full all morning (you may even want to pack an extra in your bag for an afternoon snack).
Get the recipe: Oatmeal Pancakes

Registered dietician Ashley Koff tries to eat broccoli every day, since it contains glucoraphanin, a phytonutrient that converts to an antioxidant when consumed. She has two favorite ways to eat it; the first, is to add a serving of frozen broccoli to a smoothie (it's great with peach, mango or banana along with a small handful of cashews or hazelnuts, water, ginger and protein powder). Koff also likes to sauté the florets and leaves (which taste sweet) in avocado or coconut oil, then cook an egg, scrambling it right in with the veggies.

Stuffed French toast may sound fancy or fussy, but nutritionists Stephanie Clarke and Willow Jarosh, of C&J Nutrition, swear it's a snap. They both make it regularly, since it fits the bill as a tasty, high-fiber and protein-rich meal. First, they prepare an almond-butter-and-pear sandwich; then, they plunge it into a mixture of milk, egg, vanilla extract and lemon zest. The final step is to sauté the soaked sandwich until it's golden and crispy on both sides.
Get the recipe: Pear-Almond Butter Stuffed French Toast Recipe

Sophie Jaffe, a yoga teacher, chef and nutritionist, likes to make a layered parfait -- but instead of using the usual yogurt, granola and berries, she mixes up her own puree in a blender, consisting of pitted dates, berries, coconut milk and protein powder. The dates add sweetness and fiber, plus they give the mixture some heft. Then she layers the mixture with nuts, seeds, fresh berries and shredded coconut (yogurt optional!).
Get the recipe: Superfood Parfait

You'd expect nutritionists to love vitamin- and fiber-rich green smoothies, and Trishna Joshi, lead nutritionist for the meal-delivery service The Fresh Diet, is definitely a fan; she often makes one with a whole bag of spinach, plus water, whatever fruits she has on hand and flax or chia seeds. But when she doesn't have time to pull out the blender, Joshi opens the fridge and takes out a few hard-boiled eggs, which she keeps cooked and ready for when she's in a rush. Her go-to way to eat them is to peel them, slice them in half and top each piece with whole-grain mustard and pepper; both add great flavor with very few calories.